Friday

CrossFit Territory – CrossFit

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Warm-up

5-4-3-2-1-

Back Squats

Parralette dip

Sit ups

Mobility

Seated straddle 2 minutes

Lower body Stamina

Metcon (AMRAP – Reps)

LITE (Scale)

On every minute for 12 minutes

Odd- 7 Back Squats

Even-Max effort parralette dips

General (Rx)

On every minute for 12 minutes

Odd- 7 Back Squats 50/35

Even-Max effort box Dips

Competitors (Rx+)

On every minute for 12 minutes

Odd- 7 Back Squats 70/45

Even-Max effort Ring Dips
Back squats are from the ground. You must be able to do the Back squats weight. The score for this workout is the total amount dips,

Equipment

Gymnastic grips, knee sleeve, lifting shoes

Workout of the day

Metcon (Time)

LITE (Scale)

For time

400m bike

30 single skips

20 sit ups

200m row

30 single skips

20 sit ups

200m bike

30 single skips

10 sit ups

100m row

30 single skips

10 sit ups

General (Rx)

For time

30 Double under

300m row

30 sit ups

30 Double under

600m bike

30 sit ups

30 Double under

200m row

20 sit ups

30 Double under

400m bike

20 sit ups

Competitors (Rx+)

For time

600m bike

30 sit ups medbal

30 Double under unbroken

300m row

30 sit ups medball

30 Double under unbroken

400m bike

20 sit ups medball

30 Double under unbroken

200m row

20 sit ups Medball

30 Double under unbroken
Strategy

Goal is to get the workout done in 12-15 minutes. Choose a level that allows you to achive this..

Equipment

NA

Cool Down

Half seated frog-2x2min

Pigeon-2x2min

Seated cross shin-2x1min